Minimize Menopause Symptoms by Managing Stress
You can’t avoid all sources of stress, but you may be able to find workarounds for many of them. For example, if a hectic work and family schedule is depleting your energy and contributing to stress, try to see what activities you can trim from your list of daily activities. Can you ask a partner for help in managing household tasks or running errands? Can you afford to hire a service to do laundry, pick up and deliver dry cleaning, or take over major cleaning jobs around the house? If you have children, can you ask them to step up to the plate and take more responsibility for their own needs or to help out more around the house? If aging parents are presenting increasing demands on your time, can you get any type of community support assistance, such as meal deliveries, or the services of a visiting nurse?
And don’t stop at examining your home and family responsibilities, either. Evaluate your job and work habits to try to spot stress fixes there, as well. Can you ask your boss for flexible work times, so you can schedule your commute when traffic is less hectic, or even arrange to work at home one day a week? Can you find someone to carpool with? If you commute by train, can you do some of your work on a laptop computer, and save time at the office? If you have problems with a co-worker, can you schedule a meeting to try to resolve the issues, or at least to lessen the tension? Can a personal organizer, meeting scheduler program, or other software help you save time and cut down on unnecessary panic and last-minute emergencies? Can you ask a well-organized coworker for help in finding ways to trim the fat from your work habits?
Recognize the Symptoms
Nearly 25 percent of all women suffer from some form of depression at some time during their lives. Many studies have shown that women first experience depression when they’re in their twenties, or even younger. And although menopause doesn’t automatically signal the onset of depression, women who have suffered from depression earlier in life, or women who have had postpartum depression or even severe premenstrual syndrome (PMS), are more likely to have recurring depression during perimenopause. Women who have a family history of depression also run more risk of suffering from depression during perimenopause.
Many researchers believe that the physical changes of perimenopause—the fluctuating levels of estrogen and orocesteronp many women experience during this time—can contribute to mood swings and other emotional symptoms of perimenopause, though the mechanisms of their impact are under continual study.
Tracking Your Mood Swings
Mood shifts are relatively mild changes in mood that can quickly take a woman from feelings of joy, to anger, fatigue, or despair. The triggers for these responses can be unpredictable—and sometimes, seemingly inconsequential. Perimenopausal women who report mood swings cite a wide range of stimuli for these events. If you’re swinging, you can be moved to tears by a song on the radio or the color of the light as evening falls over your backyard.
Anxiety can be associated with depression, or it can be a side effect of sleeplessness, excess fatigue, or unmanageable levels of stress. Many people suffering from anxiety describe it as overwhelming feelings of fear, nervousness, or the conviction that something dreadful is about to happen-though they often can’t pinpoint what that something may be. When these feelings begin to interfere with normal, everyday functioning, they may represent an anxiety disorder.
Some other symptoms of anxiety include:
- An unshakable feeling of fear, dread, or worry that lasts for more than three days
- Chest pain, racing heart, or fast breathing
- Stomach pain, cramps, or diarrhea
- Hand-wringing, pacing, or other repetitive nervous movement
You Don’t Have to Go It Alone
No one treatment option is right—or even effective—for every woman. But any woman suffering from mood disorders should talk with a doctor, counselor, mentor, or other trusted advisor to discuss all appropriate treatments. Depression and other mood disturbances are not a typical byproduct of the aging process. A willingness to admit and discuss mood disorders is your best weapon for overcoming them.
Though women are statistically more likely than men to suffer from depression, they are also more likely to look for help in overcoming issues that affect their emotional health. Your friends, family, coworkers, doctors, minister, or other counselors can help you find ways to put emotional issues to rest, so you can concentrate on becoming healthier, stronger, and more engaged in life as each year passes.
Rule Out Medical Causes
Mood swings, depression, and anxiety can be triggered or made worse by medical problems. Thyroid disorders can sometimes result in depression, as can the use of some medications used to treat hypertension. Some weight-loss drugs can trigger a rise in anxiety levels or even panic attacks. As you seek to find the causes and solutions for your emotional imbalances, begin by talking with your gynecologist or general practitioner.
That individual can review your medications and health history to uncover any potential medical causes for your mood disorders.
